Nutrition can be complicated, especially if you’re doing a lot of sports. Quantity is as important as quality when it comes to sports nutrition, as with training.
It may sound simple but in reality it is a real challenge to eat a well balanced, healthy diet based on your personal needs.
The correct proportions
If you’re exercising on a regular basis – cardio or weight training – you have to plan your meals long term. The key to successful sports nutrition is the timing of the meals, sport specific energy demand and the right proportions of the energy sources (protein, fat and carbs). The general rule states: carbs in the morning, proteins in the evening.
Like daily nutrition, sports nutrition should be well balanced and include natural, unprocessed food. Keep it simple! As long as you’re not a professional athlete – when you’re probably working with a nutritionist – specific dietary supplements before or after training are not necessary.
Proteins saturate and assist regeneration
Daily food composition has more effect on training than what you eat thirty minutes before or after exercise. High-quality carbs, fresh fruits and vegetables, healthy fats and oils are a priority. Also don’t forget protein products: They saturate for a long time and help avoid eating snacks in the late morning and afternoon. Additionally, proteins deliver fuel for regeneration and muscle growth during rest periods.
Energy bars during training
Regular meals during the day facilitate the supply of energy and help control blood sugar levels as well as the body fat. Fresh fruit, dairy products and nuts are ideal for snacks. Solid food should be ingested two hours before training at the latest. If you are in a rush or planning a long, intense training session you can also opt for specific energy bars or sport gels.
They are easy to digest and quickly supply the body with nutrients. The quality of the ingredients differs and you should consider good tolerability. However, remember that energy bars and dietary supplements are not replacements for a healthy diet!
- Natural and fresh food: quality is more important than quantity
- The right proportions: carbs in the morning, proteins in the evening
- Regular meals and snacks
- Energy bars and sport gels during long, intense training sessions
Tips for the right liquid intake can be found in this text